Healthy brekfast: Fried egg with Veggies, Smashed Avo & Whole Wheat bread

Beginning of winter brought me sore throat. Veeeery good :( But I have no time to get upset. My Bible has arrived - brand new culinary book by Jamie Oliver. And it is not simply his next book. This one is definitely special, especially for healthy lifestyle fans. Here it is: Everyday Super Food. Recipes for a Healthier Happier You. And today I tried the first recipe. Can't wait to present it to you asap. 

With the first pages I dove into a world where I feel myself as a fish in my own sea: healthy recipes, balanced combinations, spicy flavours, all in all a wonderful journey into the Super Food World. Today I woke up full of inspiration and created a variation of one of the recipes by Jamie which I am ready to share with you, my dear! 

Ingredients:

(serves 2) 

1 tbsp olive oil

2 large eggs

12 cherry tomatoes

2 mushrooms

1 bio lemon

1/2 ripe avocado

4 slices of wholewheat bread

2 brussels sprouts

1/2 tsp Tabasco sauce

salt, pepper

You know me, I just cannot follow the recipe as it is :) It is too strict for my creative soul. So this is a variation with a bit different ingredients and my own interpretation. Important is that you will get a balanced breakfast including a around 13 g of protein to feed the muscles, fibre from veggies to support your digestion, and healthy carbs to charge your energy battery. 

The first thing you will need is a non-stick sauce pan. Heat it with olive oil and fry an egg there. I usually heat it till maximum, beat the egg, reduce the heat to medium-low and cover with the lid. In 2 minutes I add 1 tsp of cold water and cover again for another minute. Then turn off the heat. It gets a nice fluffy texture. Finally season it with salt and pepper.

In the same saucepan prepare the veggie mix. Roast cherry tomatoes. Wash mushrooms and cut into slices. Same with brussels sprouts. Add them to tomatoes and roast for another 2 minutes. Salt and pepper.

Meanwhile, peel and smash avocado and season it with lemon juice. Spread the smashed avo on the toasted bread slices like butter. Serve with fried egg and veggie mix. Finish with a drizzle of tabasco sauce. Delicious.

Here you are: healthy breakfast is ready!

Easy, quick and tasty. Because good food is always a good idea!

Healthy "Nutella"-variation and breakfast idea

Nutella? Healthy? Why not?!

To tell the truth, I can barely name a person who hates "Nutella". Toast with it for breakfast, pancakes, of course, cookies and so on and so forth. But if you check the nutrition facts you will definitely get scared (if you can compare the facts and are aware of some simple nutrition basics) because of the following statements:
- 55% of it is simply sugar;
- 2 tbsp of "Nutella" = 200 calories;
- a half of the calories from this tasty spread comes from fats;
- I think I can continue and make a long list but I won't.

The thing is that we love something sweet with chocolate nutty taste. And the more - the better, the happier we seem to be. BUT! A clever person can find a good substitute and be even happier afterwards:)

I love avocados. They are flavorful, able to decrease bad cholesterol level and increase the good one. Once I had some time and good mood to create something special I decided to find out my "Nutella" substitute. After a couple of experiments I was satisfied: a creamy chocolate butter came into my world. And the recipe is easier than ever.

Ingredients:
2 avocados
8-10 pitted dates
2 tbsp cocoa powder
1 tsp honey
1 tbsp lemon/lime juice (optional)

An avocado has to be ripe. If you gently press on it and squeeze it in your palm it will yield the pressure.Once we have ripe avocados let's get started.

Tip!
By the way, the flesh turns brown very quickly after exposure to air. To prevent this, I suggest as an option to add a tbsp of lime or lemon juice.

Simply mix all the ingredients and mix them until smooth and creamy. Here you are;) Take a slice of some whole wheat bread, add 1-2 tbsp of your hand-made "Nutella"-variation and get all the benefits like essential vitamins and minerals, omega 3 fatty acids and pleasure with every bite.